You’re probably already taking a prenatal vitamin and doing your best to maintain a healthy, balanced diet during pregnancy (despite dealing with that dreaded morning sickness). If so, you’re off to a great start!
Getting your daily dose of essential nutrients is one of the best things you can do to support your growing baby and lower your risk of pregnancy complications including anemia, gestational diabetes and preeclampsia. Luckily, filling your plate with a plethora of nutrients is easy — and chances are, you’re already eating plenty of top pregnancy foods like lean protein, whole grains and produce.
Most pregnancy nutrition requirements are the same as they were pre-pregnancy, with a few minor tweaks. Here’s your guide to all the essential nutrients you’ll need during pregnancy and beyond — and the best foods to put on your plate.
Calcium
Calcium is the most abundant mineral in the body, with 99 percent stored in the bones and teeth and fewer than 1 percent in the blood and other soft tissues.
Why you need calcium during pregnancy: Your growing baby gets all the calcium she needs from your body, mainly for her developing bones and teeth. That means if you’re not getting the right amounts in your diet, your body will leach calcium from your own bones, making you more susceptible to osteoporosis. But don't worry; it's easy to work calcium into your diet.
How much calcium you need during pregnancy: 1,000 milligrams (mg) per day for pregnant women 19 and older (1,300 mg for pregnant women 18 and under)
Best calcium-rich foods for pregnant women: milk, yogurt, cheese, calcium-fortified orange juice, salmon, tofu, sardines, kale and other leafy greens, broccoli
Choline
Choline is a vitamin-like essential nutrient that’s involved in many physiological processes, including the production of neurotransmitters (i.e. chemical messengers) in the brain. It’s also needed to make phospholipids, which help with the structure of cell membranes.
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Why you need choline during pregnancy: Choline is vital for fetal brain development — specifically the memory center of the brain. It can also affect cognition later in life — good for the aging brain, too! Some studies have shown adequate choline intake during pregnancy decreases the risk of neural tube defects.
How much choline you need during pregnancy: 450 mg per day
Best choline-rich foods for pregnant women: eggs, lean beef, salmon, chicken, broccoli, cauliflower
Copper
Copper is an essential trace mineral and micronutrient necessary for the proper growth, development and maintenance of bone, brain, heart and organ tissue.
Why you need copper during pregnancy: Copper is especially important during pregnancy, when your blood supply doubles and your energy levels drop. This trace element also helps in creating your baby’s heart, blood vessels and cells, as well as nervous, immune and skeletal systems.
How much copper you need during pregnancy: 1,000 micrograms (mcg) per day
Best copper-rich foods for pregnant women: sunflower seeds, hazelnuts, cashews, crab, shiitake mushrooms, lentils, cocoa, whole grains, prunes, black pepper
Docosahexaenoic acid (DHA)
DHA is one of the omega-3 fatty acids found throughout the body, mainly in the brain and eyes.
Why you need DHA during pregnancy: DHA is a key omega-3 fatty acid for visual and mental development of the fetus and newborn infant. Around week 8, your baby’s eye structure is becoming more complex, and the retina — the layer of tissue at the back of the eye that perceives and processes light — is beginning to form, making it an excellent time to bulk up on DHA.
How much DHA you need during pregnancy: 200 to 300 mg per day
Best DHA-rich foods for pregnant women: salmon, tuna (canned light, includes skipjack), fortified eggs, sardines (aim for two to three servings a week of seafood; just steer clear of the more mercury-rich varieties such as swordfish and bigeye tuna)
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Fiber
Your body doesn't digest this type of carbohydrate, but it's essential because it helps food move efficiently through your system, delivering other nutrients to the organs that need them.
Why you need fiber during pregnancy: Fiber-rich foods are especially helpful during pregnancy, as they work to regulate blood sugar levels and prevent gestational diabetes. Plus, fiber can lower the risk of high blood pressure and may help protect against preeclampsia. An added bonus of continuing to get enough fiber during all 40 (or 40-plus) weeks of pregnancy? It may help with an unsettled tummy and does wonders for the constipation that often plagues expectant moms.
How much fiber you need during pregnancy: 25 to 35 grams (g) per day
Best fiber-rich foods for pregnant women: whole grain breads, tortillas and waffles; cereals made with whole grains and oats; black and lima beans; brown rice, quinoa and lentils; greens including broccoli and peas; various fresh fruits; bran mixed into everything from burgers to yogurt smoothies; whole wheat pasta; baked potato wedges with the skin on
Folic acid (vitamin B9)
Folic acid isn't just important when you're trying to conceive or early on in your pregnancy. You'll want to fill up on it throughout the next nine months, since it plays an important role in the production of red blood cells and helps your baby’s brain and spinal cord develop properly.
Folic acid helps the body break down, use and create protein, the building block of our cells. It also plays a role in DNA creation and assists in the formation of your baby's heart and circulatory system. Early in pregnancy, it can reduce the risk of neural tube defects like spina bifida.
Why you need folic acid during pregnancy: Because most birth defects develop in the first few weeks of pregnancy, it’s more important than ever to load up as early as possible. But you need to keep up your folic acid intake as your baby grows, too, since it aids in the development of key systems in your baby's body and lowers the risk of preterm birth, gestational diabetes and heart defects.
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How much folic acid you need during pregnancy: 400 mcg per day starting at least one month before conception and 400 to 600 mcg from all sources throughout pregnancy and while breastfeeding
Best folic acid-rich foods for pregnant women: oranges, strawberries, green leafy vegetables, fortified breakfast cereals, kidney beans, nuts, cauliflower, beets
Iodine
Iodine is a trace element that’s found in food. It plays a big role in brain development and the creation of thyroid hormones.
Why you need iodine during pregnancy: Iodine is one of the most important minerals for baby's brain and nervous system development. It also helps maintain normal function of the thyroid, a gland in the base of the neck that regulates hormones that control core body functions, including metabolism, heart rate and body temperature.
Iodine deficiency during pregnancy is the most preventable cause of intellectual disability in the world, according to the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC), but most Americans get enough in their everyday diets.
How much iodine you need during pregnancy: 220 to 250 mcg per day and no more than 1,100 mcg per day
Best iodine-rich foods for pregnant women: baked cod, plain yogurt, milk, shrimp, eggs, tuna (canned light, includes skipjack), cheddar cheese, iodized table salt
Iron
Iron is an important mineral that’s part of the protein hemoglobin, which is found in red blood cells and is tasked with transferring oxygen from the lungs to the tissues and returning carbon dioxide from the tissues back to the lungs. Iron also plays a role in growth, development, cell functioning and building hormones and connective tissue.
Why you need iron during pregnancy: It’s normal to be tired (or downright exhausted) during pregnancy, which may be in part due to your body’s increased demand for iron. The mineral also plays a key role by helping carry oxygen through the body for both Mom and baby.
How much iron you need during pregnancy: 27 mg per day (or higher, depending on your iron levels; check with your practitioner to make sure you're getting enough)
Best iron-rich foods for pregnant women: chicken, beef, eggs, spinach, kale, beans, edamame
Magnesium
Magnesium is an essential mineral that helps regulate almost every system in the body. It works in combination with calcium to relax and contract muscles.
Why you need magnesium during pregnancy: In addition to strengthening baby’s bones and teeth, magnesium works to stimulate enzyme function, regulate insulin and control blood sugar levels. If you’re deficient in magnesium, you may feel fatigued and lack muscle strength (as if you needed any more of that these days). Other severe consequences can include poor fetal growth or preeclampsia.
How much magnesium you need during pregnancy: 350 to 360 mg per day for pregnant women 19 and older (400 mg for pregnant women 18 and under)
Best magnesium-rich foods for pregnant women: almonds, spinach, cashews, peanuts, black beans, edamame, peanut butter, avocado, yogurt, kidney beans
Manganese
It might sound like a foreign language, but manganese is, in fact, a mineral — one that helps your body convert macronutrients into usable energy.
Why you need manganese during pregnancy: Your body is working hard to create bone and cartilage for your growing baby, which is made possible in part by manganese. It also plays a role in metabolizing carbohydrates, amino acids and cholesterol that your baby needs to grow, and helps protect those brand new cells from damage.
How much manganese you need during pregnancy: 2 mg per day
Best manganese-rich foods for pregnant women: pecans, brown rice, oatmeal, spinach, pineapple, almonds, whole wheat bread, peanuts, legumes, carrots, broccoli, whole grains, bananas, raisins
Molybdenum
Molybdenum is a micronutrient, meaning the body only needs it in small amounts. Pregnant and nursing moms should be careful not to supplement with more molybdenum than their diet provides, as some research shows that excess amounts can be linked to adverse health effects.
Why you need molybdenum during pregnancy: It’s found in several tissues of the body, and it's required for eliminating toxic substances.
How much molybdenum you need during pregnancy: 50 mcg per day
Best molybdenum-rich foods for pregnant women: lentils, dried peas, lima beans, kidney beans, soybeans, black beans, garbanzo beans, oats, barley
Omega-3 fatty acids
These healthy fats fight inflammation, reduce blood pressure and increase the good kind of cholesterol (HDL) while lowering the bad (LDL).
Why you need omega-3 fatty acids during pregnancy: When it comes to your baby, omega-3s help develop and sustain the health of her growing heart, immune system, brain and eyes, especially during the third trimester when your baby's brain growth is at its peak. Research has even found that getting enough omega-3s during pregnancy, the most notable being DHA, may help fight postpartum depression, regulate pregnancy-related mood swings and reduce the risk of preterm birth and very low birth weight.
How much omega-3 fatty acids you need during pregnancy: 650 mg per day (including 300 mg of DHA)
Best omega-3 fatty acid foods for pregnant women: salmon, trout, cod, eggs, walnuts, flax seed, anchovies, arugula, grass-fed beef, free-range chicken, tuna (canned light, including skipjack) crab, sardines, shrimp
Omega-6 fatty acids
While omega-6 fatty acids are essential for human health, our body cannot create them on its own, meaning our only means of getting them is through food. Luckily, eating a typical diet will easily cover your needs.
Why you need omega-6 fatty acids during pregnancy: Along with omega-3 fatty acids, omega-6 fatty acids play an important role in your baby-to-be’s brain function, as well as physical growth and development. As they're a particular type of polyunsaturated fatty acid (PUFA), omega-6s also are important for skin, hair and bone growth as well as for maintaining proper functioning of the reproductive system and the body’s metabolism levels.
How much omega-6 fatty acids you need during pregnancy: 13 grams per day
Best omega-6 fatty acid foods for pregnant women: vegetable oil, walnuts, sesame seeds, pine nuts, Brazil nuts, pecans, pumpkin seeds, almonds
Phosphorus
After calcium, phosphorus is the second most abundant mineral in your body, and 85 percent of it is found in your bones and teeth.
Why you need phosphorus during pregnancy: Phosphorus is very important for most bodily functions, namely muscle movement, blood clotting and kidney and nerve function, as well as tissue and cell repair. Getting your fill during pregnancy means your baby-to-be is getting hers, too.
How much phosphorus you need during pregnancy: 700 mg per day for pregnant women 19 and older (1,250 mg for pregnant women 18 and under)
Best phosphorus-rich foods for pregnant women: salmon, milk, yogurt, lentils, almonds, peanuts, eggs, whole wheat bread
Potassium
This mineral is found in many delicious food sources and is one of seven essential macrominerals, along with calcium, magnesium, phosphorus, sodium, chloride and sulfur. It’s tasked with maintaining proper organ function.
Why you need potassium during pregnancy: Potassium works with sodium to maintain proper fluid balance in cells, which is ever-important during pregnancy. Now that your body is working for two, your fluid levels need to increase significantly. Potassium also regulates blood pressure (important, since high blood pressure is a characteristic of preeclampsia) and is known to help your body maintain its muscles (meaning fewer aches, pains and cramping!).
How much potassium you need during pregnancy: 2,900 mg per day for pregnant women 19 and older (2,600 mg for pregnant women 18 and under)
Best potassium-rich foods for pregnant women: bananas, wheat bran, avocados, dried apricots, oranges, peaches, pears, prunes, carrots, lentils, lima beans, peanuts, peas, sweet potatoes
Protein
Protein is the basic material of all living cells. It’s made up of amino acids and is a key component in all the tissues of the body, helping to repair and build muscle, bone, skin, hair, nails and blood. It’s also involved in creating and regulating hormones, enzymes and chemical reactions within our bodies.
Why you need protein during pregnancy: Protein and its amino acids are the building blocks of human cells, responsible for constructing your baby’s beautiful face and cute little body. Towards the middle to end of your pregnancy, protein is even more important as your baby’s organs begin to transform. You’ll also want to make sure that you’re continuing to get your daily dose of vitamin B6, which helps break down protein.
How much protein you need during pregnancy: at least 75 grams per day
Best protein-rich foods for pregnant women: meat, poultry, eggs, milk, cheese, beans, nuts, yogurt
Selenium
Selenium is an essential trace mineral and an antioxidant important in reproduction, thyroid hormone metabolism, DNA synthesis and protection from oxidative damage and infection.
Why you need selenium during pregnancy: Selenium is like the armor of your body. It is an important defense mechanism against disease, as it's highly involved in the regulation of your immune system and thyroid function.
How much selenium you need during pregnancy: 60 mcg per day
Best selenium-rich foods for pregnant women: Brazil nuts, tuna (canned light, includes skipjack), sardines, whole grain breads, grass-fed beef, turkey, chicken, lamb
Sodium
Sodium is one of two minerals found in table salt that works to regulate the body’s fluid, temperature and pH levels. Without enough sodium, your muscles, nerves and organs wouldn’t function properly, but most Americans consume more than they need.
Why you need sodium during pregnancy: Because your body’s fluid levels increase when you're expecting, sodium comes in handy to keep it all in balance.
How much sodium you need during pregnancy: 1,500 mg per day (and no more than 2,300 mg)
Best sodium-rich foods for pregnant women: cheese, salted nuts
Vitamin A
Vitamin A is really a powerful group of fat-soluble vitamins and antioxidants — including retinol, retinal and retinoic acids — that are crucial to the immune, visual, reproductive and cellular systems.
There are two types of A vitamins in the human diet. Provitamin A carotenoids are one. The other is preformed vitamin A, or retinol, which is found in animal sources like dairy, meats and fish.
Carotenoids are generally found in fruits and veggies. The most important kind of provitamin A is beta-carotene; others are alpha-carotene and beta-cryptoxanthin.
Your body is tasked with converting both provitamin A and preformed vitamin A into retinal and retinoic acid.
Why you need vitamin A during pregnancy: Vitamin A is critical in many ways for your growing little one's development. Through its role in cell growth and division, it has a major influence on the development of your baby's cells, bones, skin and eyes. Be sure to get the right amount of this super-nutrient, though. Too little has been linked to premature birth and slow growth, but too much through a supplement can be toxic.
How much vitamin A you need during pregnancy: 770 mcg RAE (retinol activity equivalents) per day for pregnant women 19 and older (750 mcg RAE for pregnant women 18 and under)
Best vitamin A-rich foods for pregnant women: carrots, tomatoes, apricots, sweet potatoes, kale, broccoli, cantaloupe, bell peppers, pumpkin, dark leafy greens, dairy, meat, fish
Vitamin B1 (thiamin)
Vitamin B1, also known as thiamin, is a water-soluble B-complex vitamin involved in many bodily functions, including the nervous system, heart and muscles. Thiamin is also important in the flow of electrolytes in and out of nerve and muscle cells, enzymatic processes and carbohydrate metabolism.
Why you need vitamin B1 during pregnancy: In addition to helping you and baby convert carbs into energy, vitamin B1 also plays a critical role in baby’s brain development.
How much vitamin B1 you need during pregnancy: 1.4 mg per day
Best vitamin B1-rich foods for pregnant women: beef, legumes, milk, nuts, oats, oranges, pork, rice, seeds, wheat, whole grain cereals
Vitamin B2 (riboflavin)
Vitamin B2, or riboflavin, is a vitamin that’s essential for growth and overall good health. It allows your body to use oxygen, and it's needed to break down carbohydrates, proteins and fats. It’s also used for the development and function of the skin, the lining of the digestive tract, blood cells and other vital organs.
Why you need vitamin B2 during pregnancy: If you're in the second or third trimester, your baby might already be a ball of energy, with her pokes and kicks feeling pretty sharp and causing you some sleepless nights. That’s where riboflavin comes in handy, as it helps your body produce energy. Work a little more B2 into your diet for that much-needed boost. It also helps promote cell division and your baby’s continued growth as well as good vision and healthy skin for both of you.
How much vitamin B2 you need during pregnancy: 1.4 mg per day
Best vitamin B2-rich foods for pregnant women: milk, meat, eggs, nuts, dairy products, fish, green leafy vegetables and whole grain and enriched cereals and bread
Vitamin B3 (niacin)
Vitamin B3, or niacin, is part of the B-complex group of water-soluble vitamins.
Why you need vitamin B3 during pregnancy: It helps the body break down carbohydrates, fats and proteins into energy, plays a role in producing certain hormones in the adrenal glands and helps remove harmful chemicals from the liver. Your body can also make niacin from the amino acid tryptophan, found in nuts, seeds, tofu, cheese, red meat and chicken (among other foods).
How much vitamin B3 you need during pregnancy: 18 mg per day, but check with your doctor to monitor your intake
Best vitamin B3-rich foods for pregnant women: poultry, peanuts, mushrooms, tuna, green peas, grass-fed beef
Vitamin B5 (pantothenic acid)
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin found in plant and animal sources that’s necessary for our body to properly use and break down carbohydrates, proteins and lipids. It also regulates our body’s adrenal activity, is involved in the production of antibodies and may stimulate wound healing.
Why you need vitamin B5 during pregnancy: Because of the large role it plays in the synthesis of vitamins, cholesterol, amino acids and fatty acids, this nutrient is used by your baby to grow and develop so that she'll be ready to meet you come delivery day.
How much vitamin B5 you need during pregnancy: 6 mg per day
Best vitamin B5-rich foods for pregnant women: peas, beans, lean meat, poultry, fish, milk, broccoli, avocados, whole grains, cereals, sunflower seeds
Vitamin B6 (pyridoxine)
Also known as pyridoxine, this water-soluble vitamin is essential to the synthesis of neurotransmitters like serotonin and norepinephrine, as well as myelin formation around nerve cells.
Why you need vitamin B6 during pregnancy: Not only is vitamin B6 vital to your baby’s developing brain and nervous system, but research also shows that it may help with that pesky pregnancy nausea and vomiting you may be experiencing, especially in the first trimester.
How much vitamin B6 you need during pregnancy: 2 mg per day
Best vitamin B6-rich foods for pregnant women: sunflower seeds, pistachios, tuna, poultry, prunes, lean beef, bananas, avocado, tomatoes, spinach
Vitamin B7 (biotin)
Perhaps you’ve heard of this "beauty nutrient," known for helping hair and nails grow. The body also uses biotin for the metabolism of amino acids and carbohydrates.
Why you need vitamin B7 during pregnancy: The rapidly dividing cells of your developing baby need biotin to aid in DNA replication. And, just as biotin boosts your skin, hair and nails, it will do the same for your baby's.
How much vitamin B7 you need during pregnancy: 30 mcg
Best vitamin B7-rich foods for pregnant women: cauliflower, salmon, carrots, bananas, soybeans, yeast, wheat germ, whole grain cereals, whole wheat bread, eggs, dairy products, nuts, Swiss chard, chicken, avocados, milk, mushrooms, peas
Vitamin B12 (cobalamin)
This water-soluble B vitamin is necessary for red blood cell formation, nervous system function and DNA synthesis.
Why you need vitamin B12 during pregnancy: During pregnancy, a woman’s red blood cell supply increases by 20 to 30 percent, and vitamin B12 (along with other B vitamins and iron) is a critical nutrient for this process. A deficiency prior to conception and in early pregnancy is linked with a higher risk of having a baby with neural tube defects. Vegetarian or vegan pregnant women are especially at risk of a deficiency unless they eat fortified foods or take a supplement. So be sure to work tasty B12-rich foods and recipes into your diet to get your fill.
How much vitamin B12 you need during pregnancy: 2.6 mcg per day
Best vitamin B12-rich foods for pregnant women: salmon, tuna (canned light, includes skipjack), trout, beef, dairy
Vitamin C
Also known as L-ascorbic acid, vitamin C is a water-soluble vitamin needed to make collagen, a vital protein that aids our blood vessels, cartilage, tendons and bones.
Why you need vitamin C during pregnancy: Vitamin C is an essential nutrient you need every single day, and pregnancy is no exception. The human body is unable to produce it naturally, but this incredible nutrient does much to help your and baby's bodies. There are some studies that link low blood levels of vitamin C and preeclampsia, which is why there’s an increased need when you're expecting. Vitamin C also helps protect the body by providing and bolstering immunity, and, on top of it all, it helps you absorb iron.
How much vitamin C you need during pregnancy: 85 mg per day
Best vitamin C-rich foods for pregnant women: oranges, broccoli, strawberries, green chiles, red bell pepper, guava, papaya, kiwi, sweet potato, pineapple, grapefruit
Vitamin D
Vitamin D is a fat-soluble vitamin that’s produced in the skin when it's exposed to UV rays. Only found in a few foods, it helps the body absorb calcium and maintain normal mineralization of the bones. It’s also important for many other functions, including cell growth, immune system health and reduction of inflammation.
Why you need vitamin D during pregnancy: Vitamin D helps in the absorption of calcium, and, with so much baby bone-building going on during pregnancy, it’s especially important. A deficiency of vitamin D during pregnancy can lead to rickets (softening of the bones), muscle disease and other problems in newborns.
How much vitamin D you need during pregnancy: The suggested amount during pregnancy and breastfeeding is at least 600 IU a day. Just be sure to check with your doctor to see how much he or she suggests you get.
Best vitamin D-rich foods for pregnant women: canned sardines in oil, vitamin D-fortified milk, carrots, almonds, eggs
Vitamin E
A fat-soluble vitamin with a boost of antioxidant power, vitamin E helps protect your body’s cells from damage caused by free radicals in your environment — think air pollution, cigarette smoke and UV rays from the sun.
Why you need vitamin E during pregnancy: It helps your body form and use red blood cells and muscles, all crucial for your budding baby-to-be. While vitamin E deficiency isn’t common in healthy adults, research has found that sufficient vitamin E during pregnancy can help reduce the chances of developing preeclampsia.
How much vitamin E you need during pregnancy: 15 mg
Best vitamin E-rich foods for pregnant women: leafy veggies like spinach, eggs, fortified cereals, nuts, seeds
Vitamin K
Vitamin K is a fat-soluble vitamin that helps the body build protein for healthy bones and normal blood clotting. Vitamin K works with vitamin D to ensure that calcium finds its way to the bones to help them develop properly.
Why you need vitamin K during pregnancy: Because vitamin K plays a big role in making your blood clot, it helps prevent blood loss after injury and, eventually, childbirth. (Since all babies are born with low levels of K, a single injection is given within the first six hours of birth and definitely before she leaves the hospital.)
How much vitamin K you need during pregnancy: There is no recommended dietary allowance (RDA) for vitamin K, but the suggested adequate intake (AI) is 90 mcg for women. Discuss vitamin K supplements with your doctor before taking any because they can cause adverse reactions when you’re on certain medications.
Best vitamin K-rich foods for pregnant women: kale, Swiss chard, spinach, cabbage, cauliflower, beef liver, eggs, broccoli, avocado, bananas
Water
While water isn’t a nutrient that provides calories, staying well hydrated throughout pregnancy is a must.
Why water is important during pregnancy: Water helps keep the body hydrated and functioning at its peak. It also aids in delivering all the nutrients, vitamins and minerals from the healthy food you eat and those prenatal vitamins you take to your growing baby. Water aids in everything from hormonal and temperature balance to digestion and absorption of nutrients. Sufficient fluids can help prevent UTIs, bladder infections, headaches, fatigue, constipation and hemorrhoids.
How much water you need during pregnancy: It can vary widely depending on the person, so ask your practitioner what's right for you, but a general range is eight to 10 8-ounce glasses from all sources, including food.
Zinc
Zinc is considered an essential trace mineral because very small amounts of it are necessary for human health. It helps the immune system fight invading bacteria and viruses, and the body needs it for making proteins and DNA.
Why you need zinc during pregnancy: Getting enough zinc during pregnancy is important for cell growth and the creation of your little one’s own genetic makeup. It also keeps you healthy by fighting illnesses if you get sick during pregnancy. In addition, inadequate zinc intake is linked to low-birthweight babies and other problems in labor and delivery.
How much zinc you need during pregnancy: 11 mg per day (and no more than 40 mg)
Best zinc-rich foods for pregnant women: lean beef, dark turkey meat, pork, yogurt, cashews, baked beans, almonds, peanuts
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